WOD 1
MOTH EMOM 5 mins:
- Min 1 – 2 – 4 – 5 60% max pull ups
- Min 3 30 sec of kip/butterfly practice
In 8 mins rotate through:
- 10 – 30 sec Handstand Hold
- 2 Length Duck Walk
- 10 Push Jerk w/ 3 sec pause in the rec @ 20 / 15kg
- 10 sec Single Arm Bar Hang (each arm)
Barbell Club:Wk 2 Session 1
- Front Squat – 10@ 60%, 5@80%, 3@by feel, 3@by feel, 3×1 building to max for the day
- High Hang Snatch, Hang Snatch, Snatch – 3×2+1+1, 3×1+1+1
- EMOM x 5 mins 1 Snatch @ top weight achieved in above complex
- Strict Press – build to 1 RM then drop weight and complete 2 sets of 5 repetitions, choose a weight you can just achieve
- Banded Pull Aparts – 4 x 20 repetitions, superset with the Strict Press
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WOD 2
15 mins AMRAP:
- 15 Box Jumps @ 24 / 20″
- 10 Wallballs @ 20 / 14lb
- 5 STOH @ 80 / 50kg
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